ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity’s Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho

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Intro

Study Discussion #1

What the Coaches say:

  • This study aimed to develop international standards for evaluating strength endurance with the use of the 3‐Minute Burpee Test
  • Random population sample of over 3,000 women and almost 6,000 men
  • Average age of participants was 20 years old
  • On average the men completed 56.69 cycles/3-minute test, and the women completed 48.84/3-minute test
  • The best male participant completed 82 burpees, and the best female participant completed 73 burpees
  • Both Lucho and Tawnee decided to complete the 3-Minute Burpee Test!
    • Lucho completed:
      • 60 without pushups
    • Tawnee completed:
      • 30 with pushups
      • 47 without pushups
  • Lucho has been doing burpees during his stream workout sessions
  • The only thing that Lucho has seen that qualifies as a true burpee is when the thighs and chest touch the floor (how you get down doesn’t necessarily matter).
  • We encourage you to do a 3-Minute Burpee Test! Email us at questions@enduranceplanet.com and let us know how it went! We’d love to hear from you.

Study Discussion #2

What the Coaches say:

  • This study aimed to find the correlation between all cause mortality, specific mortality, and physical activity
  • All cause mortality and specific mortality categorized into 8 different causes: cardiovascular disease, cancer, chronic lower respiratory tract disease, accidents and injuries, Alzheimer’s disease, diabetes mellitus, influenza and pneumonia, and nephritis.
  • Longitudinal study (8.75 years)
  • 479,856 US adults followed from 1997-2014
  • Participants 18 years of age or older
  • Physical activity categories:
    • Insufficient Activity defined as those who were not meeting the standards of the 2018 physical activity guidelines
    • Aerobic Only defined as “at least 150 minutes a week of moderate intensity aerobic activity (e.g., gardening, brisk walking), or 75 minutes a week of vigorous intensity aerobic activity (e.g., running, faster cycling).”
    • Strength Only defined as “muscle strengthening activity was sufficient at a recommended ≥2 times/week and insufficient if <2 times/week.”
    • Aerobic and Strength
  • 59,819 participants died
    • Most deaths from cancer and cardiovascular disease (8 causes total were identified – see above)
  • Those who did both Aerobic and Strength had a 40% reduction in all cause mortality
  • Aerobic only 29% reduced risk (also reduced risk in all 8 causes identified in the study)
  • Strength only 11% reduced risk (reduced from only 3 causes)
  • Physical inactivity is estimated to be responsible for 6-10% of the global burden of major chronic non-communicable diseases and 9% of premature deaths.”
  • Physical inactivity equates to a “total cost of $53.8 billion to healthcare systems worldwide in 2013. Among all countries, the United States has the highest economic burden, of about $24.7 billion in healthcare costs (accounting for 45.9% of global healthcare costs).”
  • From the burpee study: “Weekly aerobic training should involve 150 minutes of moderate intensity exercise (46 to 63% of maximal oxygen uptake, VO2max) for 30 to 60 minutes per session and/or 75 minutes of vigorous intensity exercise (64 to 90% of VO2max) for 20 to 60 minutes per session.” (Klika and Jordan, 2013)
    • Burpees include aerobic and strength! Do yourself a favor and get your burpees on!
  • You will be a more resilient human by investing in your training!

Matt from Australia asks:

Want my cake and eat it too!

First off love the show especially ATC! I have systematically gone through and listened to pretty much all the episodes. My question is I want to increase my speed (who doesn’t?) while training for distance races, I have a 45km trail run lined up for early October and then a 30km in mid-November. I normally stick to 5k,10k and half marathons but with the current situation my normal races are not on. I feel the easy answer to improving my 1k (3.24) and 5k (19.31) PBs is to improve my out and out speed. Currently I am topping out at 15s for 100m. In my youth it was a flat 12s and I am now 38. With all of life’s factors I usually run between 40-70km a week. I am sure Lucho could rant on this for a while, I would love to hear.

What the Coaches say:

  • The first thing you need to consider is durability. Doing true speed work is violent (i.e., impact – force upon landing, dynamic movement – tendons under a high load); need to work into it.
  • Start with strides (even a really good 200-meter program starts with tempos)
  • Then, build into relaxed sprints (grounding workouts); continue to develop
  • Once you reach your near top end, sprint for 30 meters; but Lucho says not to worry too much about this (he doesn’t think you need to work on true speed)
  • Strides and timing 100 meters will be plenty for you
  • Timing is really important – it drives intent!
  • One of Lucho’s favorite workouts is the ladder workout
  • If you want to focus on critical speed, running 40-70km a week is going to ruin that (you can’t run 70k a week and develop critical speed effectively; you can improve it, but you can’t top it out)
  • Start with strides; spend 4 weeks focusing on the 100. Don’t drop weekly volume.
  • Do a really long warm-up!
    • An example of Lucho’s warm-up:
      • 400 easy
      • Lunges, isometric wall sits, seven-way hips, isometric hamstring holds, single-leg RDLs, hopping, hip/leg swings
      • 20-meter strides
      • 40’s (timed)
      • 1-3 x’s 100’s – building into each. Start out easy and relaxed, last 40-50 meters max effort (not forced!)
      • Once Lucho feels feel ready, then he’ll start the workout.
  • Don’t overthink it too much!

Richard asks:

Heat’s one thing, what about excessive heat?

I started to listening to the ATC show last fall while training for my next (5th) marathon. Love the show and feel like I can relate to a lot of the questions that are answered. The Coronavirus has changed my training plan from being aggressive (trying to prep for a marathon PR) to more of a maintain mode.
My question centers around training in excessive heat/humidity. I live in Alexandria Virginia (near the Potomac River) and we’ve had a record hot July, with most days over 90 degrees (including I think 19 straight days) with high to very high humidity. I have struggled to maintain my normal training paces (I’m going 20-30 seconds slower pace per mile on most days). I get that it’s more difficult to run in high heat and humidity, but was wondering if there’s an “agreed upon”/common distance equivalent for running in such conditions…for example running 7 miles in current challenging northern Virginia weather conditions (90-95+ degrees with high to very high humidity) is “equivalent” to running 10 miles in “normal” northern Virginia weather conditions (~75 to 80 degrees with low to moderate humidity)? I guess I’m partially just searching for an excuse as to why I’ve struggled so much (slow pace, heavy legs, needing to stop to rest [normally I don’t stop]) during runs this late June and July.
Data about me: I turn 51 this year and have been running for about 4 years. My normal training run pace is about 7:30 per mile (not tempo/interval/speed, that’s obviously at a faster pace). I race distances from 5k (18:35 PR) to marathons (2:58:20 PR) on roads, and run in 5- and -10 mile trail series races too.
I’d appreciate your thought on this issue.

What the Coaches say:

  • Excessive and consistent heat training detracts from the quality of training. But the coaches think you’re getting fitter!
  • If you were to run in cooler weather all of a sudden, you’d see improvements
  • Training in this type of heat equates to high altitude training
  • You build mental toughness and grit training in the heat
  • Emerging research is showing that hen training in the heat excess ammonia is produced in the muscles. This ammonia goes up to the brain and can cross the blood-brain barrier
    • Extra ammonia accumulation can cause a disruption in cerebral neurotransmitter homeostasis (i.e., decrease cerebral function)
    • The removal of ammonia is dependant on the synthesis of glutamine from glutamate (which is a precursor for GABA)
    • Therefore, exercising in the heat possibly decrease healthy neurotransmitters
  • The evaporation of sweat off our body cools us down; this isn’t happening as efficiently in the humidity
  • Your pace may possibly be the same!
  • Keep an eye on your heart rate
  • Balance is key here – don’t push it too hard

The post ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity's Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho first appeared on Endurance Planet.

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